Every Meal Counts

Every Meal Counts: The Whole Body Nutrition Guide!

Here is an overview of what it takes for your body type to achieve the desired results, along with precise dietary instructions and supplement recommendations.

To discover exactly what to eat to guarantee results, keep reading!

What is that in your bottle, and what does it do? We are frequently questioned about when we consume Xtend (BCAA, L-Glutamine, and Citrulline Malate) while working out.

But how often have you sat down at a restaurant and had patrons inquire how that meal would help your workout the following day? Most likely never.

We are here to inform you that achieving the ultimate goal of Bodybuilding—Fat Loss and Lean Mass Gain—is possible and fueled by the numerous meals you consume before exercising.

In this post, we will outline what it takes for your body type to achieve the desired results, along with the authentic foods to consume and supplements to take.

To discover exactly what to eat to guarantee results, keep reading!


“The observable physical or biochemical characteristics of an organism, as determined by both genetic make-up and environmental influences,” is the definition of the term “phenotype.” (Dictionary.com).

Three phenotypes can be used to classify one’s body type or structure:


It is naturally thin with a narrow bone structure, which makes it difficult to put on weight.


Naturally athletic, with broad shoulders and the ability to gain and lose weight fairly evenly.


Naturally bulky, with large bones and a quick rate of weight gain.

The physical distinctions between the three phenotypes can be seen, but their biochemical and metabolic differences must be more obvious and frequently disregarded.

The diet you should follow to gain lean mass will depend on your genotype. 

Mesomorphs and endomorphs, for instance, require less food to gain weight than ectomorphs.

In this post, we’ll discuss particular tactics that people with different phenotypes can employ to prepare their bodies for growth and maximize their output during every workout, but first, we’ll go over some universally applicable basic dietary guidelines.

Insulin Control:

Insulin is known as the “storage hormone” because it controls the transfer of nutrients (such as carbohydrates and fats) into cells and inhibits their burning.

When you ingest carbohydrates, your pancreas releases insulin, telling your cells to take in more blood glucose. 

Fat burning is slowed down at this time. Therefore, we want to regulate insulin levels to maintain a high fat-burning rate. Keys to doing this include:

1. Eat five to six small meals each day. Eating large meals might result in a significant insulin rise, leading to the body storing fat. Smaller, more controlled insulin releases brought on by frequent small meals result in less fat accumulation and greater fat reduction.

2. Remember to skip a meal: It doesn’t matter if you ate till you had to unbutton your pants for meal one at the neighborhood buffet. Please eat a second supper! Keep the engine turning.

3. Include healthy fat in every meal, especially meals high in carbohydrates.

4. Avoid combining protein and carbohydrates because this causes the greatest insulin response. 

For instance, a cup of muesli produces a moderate insulin response. However, cereal combined with whey protein produces a considerably larger reaction.

Make careful to include a fat source if you decide to combine these.

Acidity Control

Controlling the acidity of your meals is what we’re talking about. Why is this necessary, and how can it be done?

Your body’s pH value, which typically ranges from 7.36 to 7.44, is somewhat alkaline. Maintaining an alkaline state through eating would be best to retain optimal health and results.

Your body might become acidic from an unbalanced diet rich in acidic foods. Alkaline minerals like salt, potassium, magnesium, and calcium might be depleted from the body. As a result, they are increasing your risk of developing major health issues and perhaps interfering with food absorption.

Feed your meals with fat! For instance, you consume an extremely acidic lunch when you eat cereal and egg whites. However, adding raisins and almonds to your cereal and serving it with steamed veggies significantly reduces the meal’s acidity.

Add two to five grams of L-Glutamine to your meals if you cannot include vegetables or fat. Doing this reduces the meal’s acidity and maintains a more alkaline body.

What Foods Are Alkaline in Nature?


  • Asparagus
  • Artichokes
  • Cabbage
  • Lettuce
  • Onion
  • Cauliflower
  • Radish
  • Watercress
  • Spinach
  • Green Beans
  • Celery
  • Cucumber
  • Broccoli


  • Grapefruit
  • Banana
  • Lemon
  • Tomato
  • Watermelon (neutral)

Nuts And Seeds

  • Almonds
  • Pumpkin
  • Sunflower
  • Sesame
  • Flax

Fats And Oils

  • Avocado
  • Hemp
  • Flax
  • Olive
  • Evening Primrose
  • Borage

Hydration Control

  • It would help if you regularly consumed a lot of water.
  • Aim to consume 64 ounces (or eight glasses) of water daily.
  • Maintaining hydration is essential for growth.
  • You can only work out in the gym if you’re hydrated. 
  • You’ll feel lethargic and sluggish, and you might even cramp, preventing you from working out.
  • It’s important to always stay hydrated.

Quality Control

  • Instead of pre-packaged, processed foods, choose fresh, whole foods.
  • The preservatives in packaged foods are particularly heavy in sodium and saturated fats, and they frequently contain large amounts of sweets like high fructose corn syrup.
  • You’ll be surprised at how quickly you may lose weight by making lunches rather than eating fast food or boxed items. Additionally, you’ll spend less money!
  • Consume one to two servings of fruit and three to five servings of vegetables daily.
  • Fibre, anti-oxidants, vitamins, and minerals are abundant in fruits and vegetables.
  • Unless they are leafy, one serving of vegetables is half a cup. A cup of leafy greens constitutes one serving.
  • Fruits and vegetables offer fiber-rich calories that are high in nutrients.

We will discuss methods that ectomorphs, mesomorphs, and endomorphs might employ to prepare their bodies for development and performance now that we are familiar with certain fundamental food principles.

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